Menopause Sleep Problems

Menopause Insomnia: Why Sleep Gets Harder and What Helps

Menopause insomnia is trouble falling asleep, staying asleep or waking too early during perimenopause and menopause. It is one of the most common menopause symptoms. Night sweats, changing hormones, worry and needing to pass urine at night can all break your sleep. Simple habits and treatment can help you sleep better.

Please note: This page shares general health information in simple words. It is not medical advice. Every body is different, so talk to a doctor or gynaecologist before you try any treatment.

Key Facts About Menopause Sleep Problems

Sleep problems are very common in perimenopause and menopause.
Night sweats are a big cause of broken sleep.
Anxiety and low mood can also keep you awake.
Insomnia that lasts 3 months or more is called long-term insomnia.
Good sleep habits help most people.
A type of talking therapy called CBT for insomnia works well.

What Is Menopause Insomnia?

Insomnia means you often have trouble sleeping. With menopause insomnia, you may:

Take a long time to fall asleep
Wake up many times in the night
Wake up very early and not get back to sleep
Feel tired and not rested in the morning
Feel cranky or find it hard to focus during the day

Insomnia that lasts less than 3 months is called short-term. If it lasts 3 months or more, it is called long-term.

Why Is It Hard to Sleep During Menopause?

Several things can break your sleep during menopause:

Night sweats. Waking up hot and sweaty is one of the most common reasons.
Changing hormones. Estrogen and progesterone help with sleep. When they drop, sleep can get lighter.
Worry and low mood. Read more about menopause anxiety.
Needing to pass urine at night. Low estrogen can affect the bladder.
Joint pain. Aches can make it hard to get comfortable.
Snoring or breathing pauses. The risk of sleep apnoea goes up with age. Tell your doctor if someone says you snore loudly or stop breathing in your sleep.

Sleep Tips for Menopause

Good sleep habits can make a big difference. Try these:

Go to bed and wake up at the same time every day, even at weekends.
Keep your bedroom cool, dark and quiet.
Use a fan and light cotton sheets.
Wear loose cotton nightclothes.
Relax for an hour before bed. Try a warm bath, reading or slow breathing.
Do not use your phone or TV in bed.
Avoid tea, coffee and alcohol for 6 hours before bed.
Do not eat a heavy meal late at night.
Exercise in the day, but not in the 4 hours before bed.
Try not to nap during the day.
If you cannot sleep after about 20 minutes, get up and do something calm until you feel sleepy.

Sirona Cooling Mist for Hot Nights

If you wake up hot, a quick cooling spray may help you settle back down. Sirona Cooling Mist is a hormone-free spray for hot flashes and night sweats. It has peppermint (menthol), eucalyptus oil, aloe vera and cucumber extract. Keep it by your bed. It cools the skin, but it does not treat insomnia.

What Treatments Can a Doctor Suggest?

A doctor will first look for the cause of your poor sleep.

CBT for insomnia. This talking therapy helps change thoughts and habits that keep you awake. It can be done in person or online.
Hormone replacement therapy (HRT). If night sweats are waking you, HRT can help you sleep better.
Treating other causes. Your doctor may treat anxiety, pain or bladder problems.

Sleeping pills are rarely used. They are only given for a short time. They can cause side effects, and you can come to depend on them. Do not take sleeping pills without a doctor's advice.

When Should You See a Doctor?

See a doctor if:

Better sleep habits have not helped.
You have had trouble sleeping for months.
Poor sleep makes it hard to cope during the day.
Someone says you snore loudly, gasp or stop breathing in your sleep.
You feel very low or anxious.

Related Terms

Shop menopause care: Sirona Menopause Collection

Sources

NHS. Insomnia. https://www.nhs.uk/conditions/insomnia/
NHS. Symptoms of menopause and perimenopause. https://www.nhs.uk/conditions/menopause/symptoms/
NHS. Menopause: things you can do. https://www.nhs.uk/conditions/menopause/things-you-can-do/
NHS. Tiredness and fatigue. https://www.nhs.uk/conditions/tiredness-and-fatigue/
Sirona Cooling Mist product page. https://thesirona.com/products/cooling-mist

Disclaimer: This page is for general information only. It is not a substitute for advice, diagnosis or treatment from a qualified doctor. It was written by the Sirona Content Team using the trusted medical sources listed above. Always talk to your doctor or gynaecologist about your symptoms and before starting any medicine, supplement or product. If you have heavy bleeding, chest pain, trouble breathing or severe pain, get medical help right away.